7/27/18

Warm up

2 Rounds:

200m Run

15 pass throughs (pvc)

10 figure 8’s to each side (pvc)

:30 Handstand Hold

Strength

Jerk (25 Minutes)

5 x 2 @ 80%

Metcon

12 Minute AMRAP:

15/12 Calorie Row

50 Double Unders

15 Double Kettlebell Front Squats (53/35#)

7/26/18

Warm up

3:00 on a Bike or rower

:30 Spiderman walks

30 Air Squats

Strength

Back Squats (25 Minutes)

5 x 5 @ 70-75% of 1RM

Metcon

5 Rounds for Time:

5 Power Cleans (185/115#)

10 Handstand Push Ups

15 Toes to Bar

7/25/18

Warm up

2 Rounds:

200m Run

5 Rope Pulls

50’ Walking Lunge

Metcon

4 Rounds for Time:

2 Rope climbs

50’ Overhead Walking Lunge (45/25#)

25 Ab Mat Sit Ups

Cash out

3 Sets for Quality:

7 Alternating Arm Dumbbell Strict Press each arm

12 Single Arm Dumbbell Row

*Superset these two exercises.  

7/24/18

Warm up

2 Rounds

200m Run

10 Leg Swings each leg

10 Box Jumps

Strength

4x10 Deadlifts working up in weight

Metcon

For Time:

40 Deadlifts (225/135#)

60 Burpee Box Jumps (24/20”)

1 Mile Run

7/23/18

Warm up

2 Rounds

200 m run

10 Push Ups

10 pass throughs (pvc)

10 figure 8’s (pvc)

10 kip swings

Strength

Bench Press (20 Minutes)

6 x 2 @ 80% of 1RM

5 pull ups after each set of bench press

Metcon

For 3 rounds:

3’ AMRAP of:

5 Pull ups

10 Russian KBS (athlete picks load)

15 Push ups

*rest 3’ between each round

7/20/18

Warm up

2 Rounds

200m Run

5 Kettlebell Snatch each arm

10 Lateral Box Step Ups

20 Hollow Rocks

Metcon

For Time:

5 Rounds

500m Bike/rower 

12 Kettlebell Snatch (6 each arm) (53/35#)

then:

5 Rounds

500m Bike/rower 

12 Toes to Bar

7/19/18

Warm up

3 Rounds

1:00 on a Bike or rower

50’ Walking Lunge

10 Kip Swings

10 Goodmornings (pvc)

Metcon

For Time:

200m Walking Lunge

75 Wall Balls (20/14#)

50 Deadlifts (225/155#)

50 C2B Pull ups

7/18/18

Warm up

400m Run

Then, 2 Rounds:

5 Pull Ups 

10 Strict Press (empty barbell)

25/50 Double Unders/ Single Unders

Strength

Strict Press (15 Minutes)

5-5-5-5-5

Do 5-10 STRICT PULL UPS after each set of strict press.

Metcon

3 Rounds for Time:

1,000m Row

100 Double Unders

25 Bench Press (135/85#)

7/17/18

Warm up

3:00 on a Bike or Rower

10 Goodmornings (barbell)

10 Air Squats

10 Front Squats (barbell)

10 Clean Deadlifts (barbell)

Strength

Clean Deadlift + Clean (15 Minutes)

5 x 1 @ 72% of 1RM Clean

Metcon

4 Rounds for Time:

400m Run

25/20 Calorie Bike 

200m “Recovery” Jog

7/16/18

Warm up

400m Run

Then, 2 Rounds:

10 Shoulder Rolls (pvc)

10 Overhead Squats (pvc)

Strength

With a Barbell:

10 High Pulls

10 High Hang Muscle Snatch

10 Overhead Squats

5 Snatch Balance

5 Snatch (Pause at hang position and the high hang position on the way up!)

Snatch (25 Minutes)

5 x 1 @ 75% of 1RM

Metcon

10 Minute AMRAP:

5 Power Snatch (155/105#)

10 Handstand Push Ups

15 Air Squats

7/14/18

Metcon

“Bull”

2 rounds for Time, With a Partner:

200 Double Unders

50 Overhead Squats (135/95#)

50 Pull Ups

1 Mile Run

*Break the first 3 movements up.  

*One person works while the other rests.  

*Run the mile together

7/13/18

Warm up

400m Run

Then, 2 Rounds:

20 Walking Lunges (10 each leg)

10 Goodmornings (pvc)

:30 Handstand Hold

Metcon

5 Rounds For Time:

10 Deadlifts (250/165#)

15 Box Jumps (24/20”)

20 Hand Release Push Ups

Cash out

3 Sets

20 Overhead Walking Lunges

:30 handstand holds

7/12/18

Warm up

200m Run

15 Goodmornings (pvc)

200m Run

10 Leg Swings each leg

200m Run

5 Inchworms + 2 Push Ups

Metcon

4 Rounds for Time:

100m Dumbbell Farmers Carry (50/35#)
200m Run

100m Dumbbell Farmers Carry (50/35#)

400m Run

Cash out

3 Rounds for Quality:

25 Weighted Sit Ups 

Max Set of Strict Pull ups

7/11/18

Warm up

Coaches choice

Metcon

“Holbrook”

10 Rounds for Time:

5 Thrusters (115/75#)

10 Pull Ups

100m Sprint

1:00 Rest

7/10/18

Warm up

3 Minutes on a Bike or Rower

2 Rounds:

5 Inchworms + 2 Push Ups

30/60 Double Unders/ Single Unders

Strength

Bench Press (20 Minutes)

5 x 3 @ 80% of 1RM

Metcon

For Time:

50/40 Calorie Row

Then, 

4 Rounds:

15 Push Jerks (95/65#)

50 Double Unders

Then,

50 Toes to Bar

Time Cap = 20 Minutes

7/9/18

Warm up

400m Run

Then, 

2 Rounds:

15 Air Squats

10 Leg Swings Each Leg

Strength

Back Squat (20 Minutes)

4 x 3 @ 80% of 1RM

Metcon

For time:

40 Wall Balls (20/14#)

21 Hang Power Cleans (115/75#)

30 Wall Balls (20/14#)

15 Hang Power Cleans (115/75#)

20 Wall Balls (20/14#)

9 Hang Power Cleans (115/75#)

Time Cap = 20 Minutes

7/6/18

Warm up

3 Rounds:

20/15 Calorie Row

15 Push Ups

3 Rope Pulls

Metcon

12 Minute AMRAP

Buy In: 1,000m Row

With Remaining Time: 

1-2-3-4-5-6-7-8-9-10…

Strict Handstand Push Ups

1 Rope Climb

Cash out

3 Rounds for Quality

15 Dumbbell Bench Press

:30 L-Sit Hold

7/5/18

Warm up

3:00 on bike or rower

3 rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon

For Time:

75/60 Calorie Bike/row

60/45 Push Ups

30 Double Kettlebell Hang Clean and Jerks (53/35#)

20 Wall Balls (20/14#)

30 Double Kettlebell Hang Clean and Jerks (53/35#)

60/45 Push Ups

75/60 Calorie Bike/row

7/4/18

Metcon

"Morrison"

50-40-30-20-10

Wall balls

Box jumps

KBS

7/3/18

Warm up

400m Run

Then,

2 Rounds:

20 Walking Lunges

15 Push Ups

10 Kip Swings

Metcon

5 Rounds for Time:

20/15 Calorie Bike/row

20 Push Press

20 Toes to Bar

Cash out

3 sets

50’ Handstand Walk OR

:45 Handstand Hold OR

1:30 Plank Hold

One max set of strict pull ups after each set!